WARM UP

3 rounds, not for time of:

30 Single Unders or Jumping Jacks

8 air squats 

8 stiff legged deadlifts

8 glute bridges 

6 good mornings

4 broad jumps

LIMITED EQUIPMENT

For time:

Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)

— then —

5 rounds of:

20 Dumbbell Deadlifts

10 Tuck Jumps

— then —

Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)

NO EQUIPMENT

For time:

Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)

— then —

5 rounds of:

20 Glute Bridges

10 Tuck Jumps

— then —

Run, 400 m / or 2 mins of SU or DU / or 2 mins of Jumping Jacks (or 1 min of skip plus 1 min of jumping jacks)